Fats and Oils: Everyone Must Know!

Saturated Fats	Unsaturated Fats
Constitute at least 50% of all cell membranes in body	Monounsaturated fats protect against heart disease
Highly stable and don’t go rancid easily.  Solid at room temp (except for coconut oil in the summer heat)	Not all bonding sites are filled, being reactive and susceptible to change through heat, oxygen and light and go rancid more easily
Sustains integrity of each cell in our body	Essential fatty acids (polyunsaturated fats) such as omega-6 and omega-3’s
Protect liver from toxins like alcohol and those found in drugs like NSAIDS and Tylenol	Liquid at room temperature
Enhance the immune system (especially coconut)
Needed to properly utilize all other fats in diet, such as Omega-3’s
Protect against harmful micrororganisms as antimicrobials
Heart is fueled in part by saturated fats
At least 50% of dietary fat consumed should be saturated fat for calcium to be effectively incorporated into skeletal structure

Healthy Oils	Unhealthy Oils
Cold\expeller pressed olive oil	Hydrogenated or partially hydrogenated oils
Grass-fed, organic butter	Refined oils
Coconut oil – raw, extra virgin, cold pressed	Margarine
Oil found in eating raw nuts and seeds	Oils consisting of trans fats (highly processed oils)
Oil found in eating whole grains and legumes	Canola oil
Oil found in fish (always cold/expeller pressed or simply eating fish)	Soybean oil
Oil found in eating avacados	Corn oil
Flaxseed oil (cold pressed oil, or ground flax)	Vegetable oil (used in restaurants and home)
Leafy green vegetables	Oils in all processed foods (chips, crackers, snacks, ect.)
	Foods fried in oil

When Cooking:

Highest Heat- use saturated fats such as coconut oil and butter

Low Heat- monounsaturated fats like olive oil

Never Heat (or eat)- safflower oil, canola (rapeseed) oil, vegetable oils, corn or soy oils
Salads and things- cold/expeller pressed olive oil, sunflower oil, avacado oil ect.

Fats Facts:

- Fats are protective and provide benefits for a well-functioning body
 - Fat must be eaten to lose fat.  They quickly satisfy hunger.

-Low fat diets are dangerous.

- Fat, not sugar, is the body’s preferred fuel.

-Fats affect skin health, hair health, reproductive organs, sexual performance, fertility, a strong immune system, balanced hormones, and have anti-aging properties. Fats are important to proper growth and development of the body and organs and nerves.

-Vitamins A,D,E, and K are fat-soluable and can only be absorbed into the body through fat. Fat helps assimilate and utilize proteins and minerals.

-Bad fats like trans fats and polyunsaturated oils cause damage and have a high correlation with cancer, heart disease, Parkinson’s, ALS, Alzheimers, and cartaracs.

-Sugar turns to stored fat, healthy fats do not do this but cause healthy weight to be achieved.

-Environmental pollution and processed oils cause high amounts of free radicals in the body. That plus low amount of antioxidants results in oxidative stress, premature aging, and disease. 

- Studies show that healthy saturated fats (like butter and coconut oil) and cholesterol are not linked to heart diseases, but in fact vitally improve health and serum cholesterol. 

-Studies also show the link between oxidized and rancid fats/cholesterol causing heart disease and other health problems.

-Canola oil comes from a genetically engineered seed and is said to be the best oil to cook with, but is actually toxic and treated with chemicals and high heat. 

-Refined oils destroy all health benefits and are actually detrimental to health.  Vitamins, antioxidants, and nutrients are destroyed and the oil becomes full of trans fats and free radicles.  
 -Popular and “politically correct” nutrition teaches that eating fat makes you fat, that canola oil is healthy, coconut oil is dangerous, real butter clogs arteries, margarine should be used, and egg yolks are high in cholesterol and only the whites of eggs should be eaten. This is all false information